Sage-Tips

How do you rehab an injured IT band?

How to Aggressively Treat IT Band Syndrome

1. Stop Running. 1 of 6. Running exacerbates ITBS pain, typically at the knee insertion point, during the acute injury phase.
2. Cross Train With Cycling or Pool Running. 2 of 6.
3. Massage the Injured Area. 3 of 6.
4. Increase Strength. 4 of 6.
5. Sleep More. 5 of 6.

How long should you rest an IT band injury?

Initially take time to rest and recover. I typically advise a week or two of rest to focus on the mobility and strengthening portion of your recovery. This also allows enough time for your body to complete the acute stage in the inflammatory cycle.

What exercise can you do with ITBS?

If you have ITBS, you may benefit from hip strengthening exercises….Hip Strengthening Exercises

• Straight leg raises.
• Bridges and single leg bridges.
• Clam shells.
• Lateral band walks.
• Hip hikes.

Does physical therapy help IT band?

IT band physical therapy can help reduce pain and inflammation caused by IT band injuries. Your physical therapist may focus on simply increasing your flexibility and range-of-motion of the affected area.

Does cycling help IT band syndrome?

Additionally, cross-training or engaging in activities that do not exacerbate symptoms while keeping up your aerobic fitness (such as cycling) can help maintain your conditioning levels.

Can you strengthen your IT band?

The IT band, or iliotibial band, runs from the hip to the knee on the outside of each leg. Rather than a muscle, it is fascia. This means it has lower blood supply, can’t be strengthened, and doesn’t have the same elastic properties as muscle.

Is heat or ice better for IT band pain?

Heat should be applied before and during stretching for at least 5-10 minutes, and ice treatments should be employed using a cold pack applied to the area for 10-15 minutes or using an ice massage, which involves rubbing ice over the inflamed region for 3-5 minutes or until the area is numb.

Can a chiropractor help with IT band syndrome?

If the pain from iliotibial band syndrome lasts for more than two weeks even if you are only stretching, your regular exercise routine, and ice and you don’t see much improvement, a chiropractor can help. Treating the tightness in the iliotibial band is the key to healing.

How do I stretch my IT band?

Iliotibial band stretch

1. Lean sideways against a wall.
2. Stand on the leg with the affected hip, with that leg close to the wall.
3. Let your affected hip drop out to the side of your body and against the wall.
4. Hold the stretch for 15 to 30 seconds.
5. Repeat 2 to 4 times.

Can a tight IT band cause knee issues?

If your IT band gets too tight, it can lead to swelling and pain around your knee. IT band syndrome usually gets better with time and treatment. You don’t typically need surgery.

How can I improve my IT band flexibility?